Barbell 4/15/16

CrossFit BattleCry – Barbell Club

Warm-up

Ultimate Weightlifting Warm Up- Breaking Muscle (No Measure)

Perform all exercises with minimal load, focusing on technique, bar paths, and speed.

500 meter row

Foam Roll

Dynamic Warm Up

Weightlifting Mobility Circuit with Bar 1×30-60 seconds per stretch

Jerk Footwork Drills 2×3-5/exercise

Muscle Snatch/Clean (choose exercise based on what lift you have that day) 2×3-5

Snatch/Clean High Pull 2×5-10

High Hang Snatch/Clean 2×3-5

BTN Clean Grip Push Press 2×3-5

BTN Snatch Grip Push Jerk in Squat 2×3-5

Gymnastics

Max Height Box Jump in Inches (Distance)

Weightlifting

Snatch Push Press (4×3 @ daily best)

Front Squat (4×10 @ Daily Best)

Metcon

10 Min Sled Push (Distance)

Rx unloaded

RX+ add 180/100lbs